The 10 best low-sugar fruits that protect against chronic disease

All fruits are good for you, there’s no disputing that, but some have a lower sugar content than others and can also pack a powerful nutritional punch.

Dr Sammie Gill, a registered dietitian in Britain, says: “Although fruit contains sugar it also comes with all the added benefits you don’t get from processed sugary foods. You get far more bang for your buck from a fruit snack as opposed to a processed sugary food such as a biscuit.

“These extra-value ingredients include antioxidants that protect cells from being damaged, plant chemicals called polyphenols, which have also been shown to be protective against chronic diseases, such as heart disease and type 2 diabetes. Different fruits contain different types of fibre, some of which are cardio-protective whilst others are good for your gut microbiome.”

Understanding low-sugar fruit

“Low-sugar fruits are a great way to get your sugar fix, without turning to unhealthy snacks, with the added benefit of other key nutrients that contribute to your overall dietary intake,” says Rob Hobson, a registered nutritionist and the author of Unprocess Your Life.

“Low-sugar fruits also have a lower glycaemic index score meaning they have less impact on blood sugar levels versus sweeter varieties of fruit, or other food high in sugar. They have a high water content and are a good source of fibre, a combination which is good for maintaining your weight. They may be particularly useful snacks for people following a low-carbohydrate diet.”

We take a look at the fruits with the lowest sugar content. Note: The World Health Organization recommends eating a minimum of 400g of fruit and vegetables a day (five portions of 80g each). The recommended daily sugar allowance for adults is 30g.

Avocadoes - 1.3 per cent of your daily sugar allowance

“Avocados are a rich source of healthy monounsaturated fats, which help to reduce inflammation in the body and increase ‘good’ HDL cholesterol,” says Hobson.

“The healthy fats in avocados help absorb nutrients from foods, such as vitamins A, D and E. Team with oily fish or serve in a salad with leaves to help absorb vitamin E.

“Avocados are also rich in lutein and zeaxanthin, which have been linked to reducing the risk of age-related macular degeneration in later life. They contain vitamin K, which is important for bone health.”

Avocados can also act as a prebiotic, a type of fibre that acts as a food for the gut microbiome. One clinical study found a study group where participants who ate avocados daily had greater gut microbe diversity than a control group who didn’t.

Lemons and limes - 8 per cent of your daily sugar allowance

“Both are good sources of vitamin C, which can help with absorption of iron from non-meat sources such as green vegetables and legumes. And they’re great to add as a marinade,” says Hobson. “Lemons also contain a soluble fibre called pectin which can help to reduce levels of ‘bad’ LDL cholesterol.”

“Lemons and limes also contain calcium for strong bones and potassium to help control blood pressure,” Gill says. “Citrus peel contains plant chemicals called polymethoxylated flavones, a type of plant chemical called flavonoids, which may be protective for brain health and can be used as zesty seasoning in savoury dishes to add a tartness, or you can infuse water with it or add to sweet desserts.”

Raspberries - 12 per cent of your daily sugar allowance

Tart red berries not only contain vitamin C – vital for a healthy immune system, wound healing, healthy skin and blood vessels – but also antioxidant compounds called quercetin, and a potent antioxidant, ellagic acid, which some studies suggest may prevent or slow down the progression of chronic diseases.

Anthocyanins, a pigment found in red and purple fruit, have “anti-diabetic, anti-cancer, anti-inflammatory, anti-microbial and anti-obesity effects, as well as prevention of cardiovascular disease”, Gill says.

“Some studies [in animals and the laboratory] have suggested they may be potentially useful for reducing the risk of metabolically based chronic disease, particularly cardiovascular disease, type 2 diabetes and Alzheimer’s.”

Raspberries also provide one of the highest amounts of dietary fibre per 100 grams in all edible plant foods.

Blackberries - 13 per cent of your daily sugar allowance

Blackberries have been the subject of extensive research due to their high antioxidant content. They contain chemicals that can prevent the cell damage that can result in diseases such as heart disease and cancer.

“The dark purple colour of blackberries comes from anthocyanins, which have been linked to reducing the risk of chronic disease such as heart diseases and neurodegenerative diseases,” Hobson says.

Other health benefits reported for blackberries include reducing cholesterol, delaying the ageing process, relieving pain and strengthening blood circulation.

Strawberries - 15 per cent of your daily sugar allowance

Strawberries are not just for summer. Researchers found a 2.5-gram serving a day of freeze-dried strawberries improved cardiometabolic health including insulin levels (and insulin resistance) and blood fats in overweight adults with high LDL cholesterol levels. “Strawberries may well be useful for people with type 2 diabetes, but more research is needed,” Gill says.

One study found anthocyanins in strawberries and other red/purple fruits may help reduce heart attack risk by lowering blood pressure.

“Their high vitamin C content also makes strawberries important for collagen production, the scaffolding structure in the skin, as well as healthy cartilage in the joints,” Hobson says.

Oranges - 22 per cent of your daily sugar allowance

Oranges have exceptionally high vitamin C content, which increases protection against infections and has an antioxidant effect. You would have to eat 15 apples to get the same amount of vitamin C found in one orange.

“Some research has suggested oranges may also have anti-inflammatory properties, which may be beneficial in chronic diseases,” Gill says.

“Drinking orange juice with a meal can also boost absorption of iron from meat and plant sources.”